Medley Session

In today's Medley Session we'll be finding our speed in each stroke! :) We're starting with 4 x 50 or 25 kick build of each stroke which means we start each lap easy and finish fast. This will give you a chance to set yourself up with good technique and build to a faster pace by getting stronger. We then do this with the whole stroke as well.

The main set requires you to start each distance with an easy 70% effort Freestyle, before heading into a fast 100 or 50 IM or Choice Stroke. We're used to starting the butterfly fresh, but the additional freestyle prior to the butterfly just adds a level of challenge to the set.

Advanced

Warm Up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim

4 x 50 Kick IM Order (Build each 50 to fast) - 15sec rest

4 x 50 IM Order (Build each 50 to fast) - 15sec rest

6 x 300 (200 Freestyle @ 70% / 100 IM or Choice @ 90%) - 20sec rest

Cool down: 200 Choice

Intermediate

Warm Up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim

4 x 25 Kick IM Order (Build each 25 to fast) - 15sec rest

4 x 25 IM Order (Build each 25 to fast) - 15sec rest

6 x 200 (100 Freestyle @ 70% / 100 IM or Choice @ 90%) - 20sec rest

Cool down: 100 Choice

Beginner

Warm Up: 50 Swim / 50 Kick / 50 Choice / 50 Pull / 50 Swim

4 x 25 Kick Choice (Build each 25 to fast) - 15sec rest

4 x 25 Choice (Build each 25 to fast) - 15sec rest

6 x 150 (100 Freestyle @ 70% / 50 Choice @ 90%) - 20sec rest

Cool down: 100 Choice